Do Not Underestimate How Many Calories You Eat! *************************************************************** In my doctor’s office I get consulted almost daily by patients wanting to lose weight. They are not interested in building muscle, nor obtaining an esthetic physique, most of them only want to see the number on the scale go down… My first reaction is always to ask whether they’re already following a caloric restricted diet. In 90% of the cases people do not answer with a straight yes or no, but instead immediately state they “almost eat nothing at all”. Then I ask what they had for breakfast. Typically the answer is “Only a few toasts, even without butter! And a bit of cheese spread… Cheese is healthy, right, one needs his calcium for his bones….” … well, you get the idea. Then lunch… Typical answer: “Oh, I don’t take lunch, only a ham and mayo sandwich”. What will you have for dinner? “In the evening we only have a small pork chop, with some vegetables and potatoes. We don’t even take any sauce any more!” Later as a supper anything in front of the television? “Only a bit of nuts. They contain healthy fats, right? I use to eat potato crisps, but I switched to nuts, but this does not seem to make me lose any weight!” You get the idea, and I’m sure you fitness people have all heard this kind of things all around you. We can’t blame people for not knowing that their toasts and cheese spread contains all together 400-500calories, their sandwich for lunch up to 700calories, their evening dinner probably about 800-1000calories, and their nuts around 250-350calories, adding up to about 2450calories. And then I haven’t even asked what they are drinking the whole day…. “a few cups of coffee with milk and sugar, one (not diet) soft drink, and a glass of whine with the dinner, easily adding up to a400-500 extra calories”. A total of a roughly 3000calories is not really ideal for losing weight, nor is it “almost eating nothing at all”! When I worked in the university clinic 20 years ago, a young female colleague doctor suddenly did not take lunch in the restaurant of the clinic. She said she started a diet to lose weight, and only brought to lunch a big piece of fat cheese (like brie) in stead of lunch. I am sure that minimum 300gram of cheese contained more calories than my lunch full of protein and veggies. Big studies have repeatedly shown people underestimate the amount of calories they’re taking in. Even if people think they’re eating “clean” and healthy foods, if they are feeding their body more energy than it burns, they will get fatter. People typically tend to make this 2 excuses: A) “But I don’t have time to go jogging or to work out.” Well, don’t worry, to lose weight you don’t have to work out or perform any cardio. Make sure you take in less calories than you burn, even in sedentary state, and you will lose weight. Cardio can make is easier, because you will simple burn more calories, but it is not necessary at all. and B) “Being overweight runs in the family. Really, it’s just in my genes.” or “I have heavy bone structure”, etc Well, even if that was true, you can still manipulate your body’s energy balance and take in less calories than you burn and lose weight. No genes or bone structure will change that scientifically established fact. So the solution to losing weight is rather easy. Actually, everyone knows how to lose fat (eat less calories and burn more by moving more). But in the general public hardly any-one can do it and sustain it. So start out by tracking what you eat. Learn how many calories you need to lose weight. Learn guesstimating normal portions and learn portion control. Eat more unprocessed food with less calories, more fibre and more volume. Don’t drink calories. Calorie-rich beverages are not filling, and hardly contain any micronutrients and fibre. And lastly, you don’t need meal replacing shakes or meals. You need to adapt some simple lifestyle changes that can become permanent and sustainable. *************************************************************** Connect with dr.Fox's Power Basement: - Please subscribe to this youtube channel, I appreciate the support! - Post your questions via e-mail: ****** The best questions I turn into videos I'll post on this channel. - Via Facebook: ****** ***************************************************************